Diogo Dias

Warm-up: Group Dynamic Group Jog (down and back) x3 PVC Tempo Overhead Squats – 10 SLOW reps Sumo Inchworm Push ups – (5-4-3-2-1) Strength: Strict Press  5 sets x 1 Rep @90% of 1-Rep max   Workout: AMRAP 18 Minutes… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement 1 minute of high knees and butt kicks (alt every :15s) 1 Minute of arm circles big and small (alt every :15s) Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass throughs – 15 Reps Wall adductor stretch – 1:30 hold Strength: Back Squats 5 sets x 1 Rep @90% of 1-rep max   Workout: For Time 10-8-6-4-2 (Reps) Snatches (135/95)… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Frankenstein Walks (down and back) Inchworms (down and back) Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds (with your partner) Calorie Row/Bike (10/8) 5 Deadlifts (ascending weights) :20s Plank… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Pull aparts – 30 Reps Couch Stretch – 1 Minute Per side Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row 3 Squat Cleans (ascending weights) 1 Round of… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, :20s of butt kicks, :20s of PVC lateral hops Tempo Push ups – 10 SLOW Reps Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds Run to Millburn… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Sumo inchworm push ups (5-4-3-2-1) Banded hamstring stretch – 1 Minute per side Strength: Deadlift  5 sets x 2 Reps @85% of 1-rep max   Workout: 21-15-9-6-3 Thrusters (95/65) Toes 2… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps Single leg Glute Bridges w/ hold at top – 10 Reps Per side Double leg glute bridges – 10 Reps   Strength: Strict Press 5 sets… Read more »

Warm-up: Group Dynamic Banded lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side Pre-Game: 4 Rounds Run to Millburn Ave 3 Power Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side Strength: Back Squat (10-12 Minutes) 5 sets x 2 Reps @85% of 1-rep max   Workout: For… Read more »